The Best Way to Build Muscle While You Sleep (eat more of this type of protein)
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- Опубликовано: 25 июн 2024
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Does Protein Before Bed Increase Muscle Growth?
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References
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Timestamps ⏱
0:00 - Intro
1:20 - Protein Timing
2:53 - Protein at Night
4:54 - 10% off Timeline Nutrition’s MitoPure
6:31 - Protein Before Bed (Fat Loss & Muscle Growth)
9:14 - What To Do
I eat 24 grams of whole eggs before bed with 24 grams whey protein. I'm not sure if it build muscles but it builds wood at night.
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Lmao
I stop eating at least three hours before going to bed, based on advice from Thomas and others I follow. My heart rate is notably higher if I eat close to bedtime.
I do that as well and the last thing I do eat for the day is protein.
My blood sugar is higher if I eat late. I try to eat by 6:30, and get a walk after.
@@CarbageMan I’m with you.
After trying, and failing, to cut cals and lose weight for over a year, I noticed the one thing I just couldn't do was sleep hungry. I couldn't fall asleep, and if I did, I would toss and turn all night. So what I did is I started having a scoop of protein with some collagen peptides an hour or two before bed. Now I sleep with no issues. Added bonus is if I get a late afternoon craving, it's much easier to resist snacking, because I know all I have to do is wait a while and I can have a shake before bed 😅
I do the same!!!
I also absolutely can't sleep hungry. It's the worst part about being in a caloric deficit for me. I have to save some calories for right before bed. Usually protein powder and yogurt
Last night I ate some cottage cheese with some red bell peppers and cucumbers for fiber sprinkled with a pinch of salt. It was so good!!
50 years ago the public was in a far better shape than we are now (in general I mean). Look at pics from the 70s and 60s...very few people were fat (at least here in the UK that was the case). The problem now is availability and convenience of our food. That's it. Make life simple, go in the shops, get your meat, fish, veg and fruit and get the heel out. Stay out of junk food outlets. Keep it simple and everything will fall into place. I was raised in the 70's Britain when we never drank soda, never went in junk food outlets (they didn't exist) and never thought about macros. Everyone then was healthy as a butcher's dog. Now all I see is 0bese people, T2D, middle aged people waddling around in mobility scooters, arthritis and red boozed up faces. It's all wrong. It's far too complicated and that's why videos like this exist
Fairlife milk removes some sugar and has a good amount of protein. Even skim tastes good.
Thomas DeLauer, i love this video
Your YT channel seems scammy
Thomas for president 2024
Would be so much better than either of the two clowns on offer. Science based, peer reviewed policies. - that would be a guarantee for growth.
He wouldn't play the games and would be demonized in the media. . .
I’ve been eating blueberries with cottage cheese before bedtime and I didn’t know there is a good benefit per se, so I will continue doing it. Thanks Thomas for expanding the science behind this and doing research as well.
BLUE BERRIES ARE ADDED SUGARS HE DIDN'T SAY TO HAVE SUGAR
Very interesting! I'll try it, starting tonight. I'm 67, in excellent condition...but at my age I need to always be building muscle to counter act the effect of sarcopenia. This might give me the edge I'm looking for.
ME TOO
I love science. Yes, context matters (who, how, how much, how often, age, race, activity levels, sleep quality, past health history and present health status). That said, still think the old school heavy weight class lifters had it correct, eat before bed and some would set an alarm so they could eat in the middle of the night 😅. Not necessarily "healthy" so all depends on goals
Or kefir
"Homemade" kefir...10 to 20 times more probiotics than store bought kefir, or yogurt, for only the cost of a gallon of milk, with all the Protein & none of the Lactose.
I take a scoop of whey or collagen peptides before bedtime in order to encourage more recovery in conjunction with growth hormone released during sleep, especially when injured
If you want to really appreciate how incredible the value of this guy's content is... consider the fact that this is the ONLY youtube channel EVER that you not only can't ever skip through the sponsored segment but you also rewind or pause during the sponsored content AND even when it's the same sponsors over and over you STILL can't skip.
There are others
Additionally, milk contains other nutrients like calcium and vitamin D, which are essential for bone health and overall well-being. If you enjoy drinking milk before bed and tolerate dairy well, it can be a simple and effective way to boost your protein intake and support muscle recovery.
Fasting is based on your schedule when my schedule at work was a certain way I’d stop eating at 6pm and wouldn’t eat till noon the next day now that my work schedule is later I stop eating at 11pm and start eating 3pm get your good protein fats and carbs and exercise and build a daily habit wish everyone the best out there
With testing groups that small all it takes is a few easygainers in one of the groups to skew the results in the night vs morning study. They should test the same people in the morning and night.
Is it better to store whey protein poweder in the fridge for longevity? Also is it harful to have expired whey protein powder?
Would love to know your opinion on the Perfect Amino. Suggested use for is night and mornings when fasted to maintain muscle
I think all depends on what you are trying to achieve. Having said that the results of the study for the night time protien is not statistically significant, so if to replicate the same desing might not get the same results. Perosnally I would rather give my body a little break.
glad you posted this, i started consuming yogurt with whey protein about 1 hr before i went to sleep, it helped me get better sleep and seemed to help more in recovery.
I have never been able to go to sleep on an empty stomach. If i'm hungry, i can not go to sleep. I need something l can eat, to help me go to sleep and stay asleep.
Same
Same here
Same
Same, the greater my calorie deficit the worse my sleep becomes.
Same, I eat before sleep just so I can get some sleep. Without drinking too much so I don't wake up in the middle of the night
It is not exactly the same way to get amino acids absorbed, but it is somewhat a good compromise getting the absorption and getting better (more, longer) benefits from fasting as well: consuming some fast absorbing protein right before bedtime. It lengthens the fasting time without compromising nutrient timing the next day (getting enough fasting time and getting enough nutrients the next day on time). And if taking into consideration, that roughly put the first half of sleeping time gives the most benefits for muscular recovery, then it’s not problematic that the second half of sleeping isn’t covered with amino acids in bloodstream. At least not as good as it would be in the first half.
What is the best milk protein? And the best way protein?
I like to shake things up every now and then, so I am going to give this a try.
I take a high quality amino acid supplement that’s 99% utilized before bed and it helps me maintain my muscle at my age of 64 .
I also add a good quality EFA s before bed. And I sleep like a baby.
Thomas what about EAA's, wouldnt that be a better choice? It seems that would require less digestion and give you more MPS.
Yeah, I still had that nugget of (timing of protien) is still important. Even after that literature came out...
What do you think of the ingredients in “Growth” by transparent labs? Worth it or no?
Will watch this again but consuming casein powder is better than whey isolate for night time? Please confirm.
good bid, right up to the peddling another freaking product.
I lift weights every other day and do cardio every other day. Is it OK to feed on weight lifting days and fast on cardio days
Where is the link?
What is the calories?
I dropped from my highest weight of 200# to 175 using just intermittent fasting. I've been bouncing around 175-180 since but have gotten down to 170 by maintaining a caloric deficit (counting calories). I've only just started taking a protein shake at night this past week. I'll add in the fat next month to see if I have any changes.
Will the casine interfere with GHRP PEPTIDES like CJC-1295 / IPAM?
Would Amino's work just as good to keep the fasting state
Ive found that eating enough in general has been helpful. I just focus on getting enough in.
3 Shakes with proteine-caseine blend: one few hours before workout, one after, one before bed.
Eat as you see for normally byond that. All benefids of both worlds./
Blended avocado with my protein before I take it with blueberries
It's really important to note that, when the line crosses the zero point (i.e., the vertical line), it means there is no significant difference. If the CI includes zero, we shouldn't be making claims willy nilly
If I have Casein, the bone spur in my shoulder and other fun age 50+ inflammation kicks in. I was a really sick baby in 1968 from dairy. They put me on soy formula, and I was much better. Then I went back to eating dairy and a lifetime of sinus infections and ear aches.
It is okay to be raised on soy milk if you don't mind as an adult having marble sized balls.
Whey protein, yogurt, eggs
@Thomas Is either whey or casein protein powder lactose free?
Lactose free protein powders are available in the market.
@@theycallmenothing401 thx!
Lactose free means they add lactase enzyme to it so that the lactose intolerant can digest it. It doesn't mean it's free from lactose
I dunno. I'd be careful with dairy before bed. These days I only occasionally have some plain kefir sweetened with stevia before bed. Definitely avoid mixing it with carbs.
if you want to sleep well do not eat before going to bed, anytime i eat anything an hour to two before bed it makes me feel horrible and tired the next day like I've had a restless sleep i always have my last meal around 5-6 hours before bed and find i wake up feeling a lot better rested
Everyone is different. I can't sleep UNLESS I eat 😊
This absolutely a singular, personal view. See what works for you, I sleep better with protein before bed, but not heavy meats. Whey or cottage cheese for some reason helps me.
If you eat all protein and a little fat and no carb you will sleep fine
I get too dehydrated thirsty and hot before bed
Please compare well crafted plant based protein to caesin or whey. You use to recommend plant based protein such as Sunwarrior. Has this view changed?
I've been hearing, to much protein intake=gluconeogenesis(insulin spike) from 'youtube experts', maybe you can elaborate on this in one of your videos
Urolithin A ... I wish we could buy a good probiotic with something like bifidobacterium pseudocatenulatum inia p815, so that we can all make it from a whole food pomegranates and blackberries rather then have to buy it.
SLEEP > Eating at night.... DON'T EVER EAT AT NIGHT!!
Optimal: no eating 2-3 hrs b4 bed
Don’t every eat at night ?
Agreed, no night food
I eat almost always right before sleep and I'm very lean, so... this is BS
@@andristark Maybe thats why you are brain dead with a comment like this lol
I work out at night and usually end up with Isolate, Concentrate, and Casein before bed.
Anytime anyone talks bout protein powder, it is normally whey, what are the thoughts about Grass fed beef bone powder protein? been watching for like 4 months, i dont think i have seen Thomas ever talk about it. Is it not a good choice?
eat real food man, just eat real food. Not powdered lab produced rubbish
I have a ninja creamie for my last me slow release protein very low carbs and fats 💪
Did this dude just say high 30s low 40s?! Damn...
I'm kind of thankful for mentioning it. Mine is around 43-47, and I was worried that it might be too low. I really don't know how normal is a very low resting HR.
I’d like some well informed experienced health professionals and scientists to dive really deep into the effects of milk on overall health. That investigation, for me, should include cow vs goat, sheep and other milk producers. Also, throw raw milk from grass fed and finished cows into the mix.
I do realize that everyone is biological and physiologically unique.
you can easily research that yourself.
Just drink it if u wanna theres no "optimal" food
I'm willing to believe if you get your protein when you're most insulin sensitive you'll do better. So, whey after a fasted workout might actually be pretty good, especially if that's before noon.
PS: I watch my blood sugar spike then take a nosedive, and return to normal.
I read that same article and did the same thing, and I would wake up with a massive pump. No cottage cheese= no morning pump.
Thomas, OMG! This video makes me think you don't actually know what "statistically significant" means. If it's not, it's not different from zero no matter what the gap was. I know you know that, don't confuse people
Right? Jarring
This is not going to work for those who are doing Peptide therapy regimine. You have to do your Therapy 2 before bed, preferably on an empty stomach.
Beard looks good
JFC, Thomas, 75 being high for you. I run at 80-90 normally😳
So what happened to STOP EATING 3-4 hours before bed !?
Every time I watch one of his videos I’m waiting for the sales pitch for the topic of what he discussed in the video
there's far too much of that nonsense on YT. It cheapens videos and dilutes the message
As far as I know kazein is a lot harder to digest, it does not really get released slower. Our body just gets put under more stress. Another marketing trick of the fitness industry.
I’ve taken collagen before bed and it worked well.
We have been using collagen daily for years & it's a key ~
How do you feel in the morning after?
How about just a glass of milk?
Drink raw milk before bed.
raw kefir is better
What if you've just had a big steak for dinner which will take like 12 hours to digest?!
Which plant protein has the most bioavailability? Tofu doesn’t keep me through the 4 hrs on to the next meal.
A good high quality whey isolate has the highest bioavailability in supplements. If youre thinking food, its probably whole eggs. Scrambled eggs is king 😁
In the past he recommended pea protein but he didn't specifically state it was for it's bioavailability but it was considering many attributes of proteins.
I've seen some suggest combining pea and hemp protein to make it more complete of amino acids.
Hope this helps
Beef. Tofu is manmade and unnatural.
Quinoa is the only plant protein that is a complete protein which means it has all the essential amino acids
And get high quality pea protein too because cheap ones will be cut with inferior product and have a higher likelihood of heavy metals and contaminants
Where are you getting 50 grams of protein before bed without eating a whole other meal or drinking two protein shakes?
I gained 2.6 pounds last night after eating ice cream.
Eat ice cream! 😅
Seriously, I think I gotta avoid milk.
That's just water weight, you'll burn it off. I'm making Carnivore ice cream this weekend, I can't wait to try it! It's on the steak and butter gals channel if you wanna check it out 😊
That was funny btw 💙
@@LilithCain Yeah, I know. A few things do that to me but I never thought milk was one of them till recently. The next day I put on another 1.8 pounds. I want to "drain" myself and try homemade yogurt. Then I'll try goat milk.
I make my own ice cream. I use Allulose and a bit of sugar for texture. I'll check out the video. 👍
@hicoteo just don't be too hard on yourself... we all slip up. Last night I thought it would be cute to drink a fancy blue wine cooler. ... it wasn't cute. 3/4 in my body rejected it, recognizing it as poison, and I got so freaking sick! Flushing, cold sweats, feeling faint, nausea. ... my Saturday night ended before the sun went down. Another valuable lesson learned 😆
My sleeping heart rate is high 50s low 60s. Is that bad?
I guess you have to go get checked by a professional. It sounds like something is suspicious about these numbers.
Usually anything below 100 is considered non-pathologic.
I think he meant that for him it's high. Or that usually you run slower at night.
Regardless, 50-60 seems to be pretty damn good!
A sleeping heart rate of 50s is excellent
For me its the same.
If I have protein before bed time, I can't sleep!!!!😮
I eat 1/4 to 1/2 cup of full fat cottage cheese every night.
I have a powdered skim milk drink with honey and sleep well and my skin is great and I have no issues with it. I've had milk before bed for over 40 years. No heart disease sorry to disappoint the vegans and no liver problems sorry to disappoint the 'honey has fructose' people. My blood sugar tests are always fabulous so are my triglycerides (I exercise a lot) so sorry to disappoint the 'avoid sugar' people.
I literally would never sleep if I didn't eat before bedtime. I cannot, and have never been able to go to sleep without eating. If I'm hungry, and I can't eat, there's no point in even trying to sleep. It's a curse.
Wait, what's your resting heart rate?
38-42 usually
I would literally have anaphylaxis.
There’s gotta be something other than Whey/Casein (derived from cows milk) that humans can consume that equate to the same muscle-building results. Shouldn’t need to resort to another mammals byproducts.
Not very healthy digesting food while sleeping though.
...ugh... -I'm alergic to casein! ☹️
that why u started taking TEST lol
20 grams before bed, sounds like something like hunter biden would do.
I haven't laughed this hard at a comment in a while.
@@LTD9392 😂😂😂
😆 Damn…what’s he doin’ to wake up in the morning?!
The rest is in the garage! HAHA
Or Don Jr.
Why not take perfect amino’s an hour before bed…
Why is being "jacked" good for you?
Come on Thomas, protein is insulintropic! You can't say protein doesn't affect insulin because that's not true. There are even many researches on High Protein Diet and insulin sensitivity. This is one of the reasons I hesitate to recommend your channel, because for while most of your content is accurate, some of them are misleading if not - like this case - wrong.
What happened to your multiple insistings that eating at night isn't good, and disrupts the circadian cycle?
The most important thing is a calorie surplus before trying to increase your protein intake. Not to mention if you aren’t training to absolute failure as if you have a gun to your head squeezing out that final rep you’re not gonna grow muscles, carbohydrates and muscle sparing, Carbs FTW!! 💪💪💪
How about Vegetarian?
Nice Johnny Bravo haircut 🤪👍
You really demonstrate your lack of understanding statistics and science in this. A result that is three times another groups should not be interpreted as real if it isn't statistically significant. It need not be completely disregarded either, but the statistics tell you that you can get that difference from chance, which says that "impressive" difference might be a result of just chance. There is random difference in groups and that's the whole reason you do statistical tests. Go watch an intro to statistics video.